AvoidcaffieneKeep yourroom coolerintemperatureTurnoff TVCreatea sleepdiarySet adailyroutineLightsnackat nightAvoidnaps after3 pmAvoidCigarettesAvoid napslongerthan anhourAvoidnicotineTry yoursleep diaryagain in 2months20MinuteRuleOnly useyour sleepdiary for 2weeksDon't try togo to bedunless youfeel tiredNighttimeritual for the15 minutesbefore bedDo somelight exerciseearly in thedayDo arelaxingstretchHave aglass ofwarm milkDo deepbreathingexercisesKeep yourroom darkMeditatebeforebeedTake theTV out ofyour roomBed isforsleep!Keep yourroomquietAvoidcaffieneKeep yourroom coolerintemperatureTurnoff TVCreatea sleepdiarySet adailyroutineLightsnackat nightAvoidnaps after3 pmAvoidCigarettesAvoid napslongerthan anhourAvoidnicotineTry yoursleep diaryagain in 2months20MinuteRuleOnly useyour sleepdiary for 2weeksDon't try togo to bedunless youfeel tiredNighttimeritual for the15 minutesbefore bedDo somelight exerciseearly in thedayDo arelaxingstretchHave aglass ofwarm milkDo deepbreathingexercisesKeep yourroom darkMeditatebeforebeedTake theTV out ofyour roomBed isforsleep!Keep yourroomquiet

Lets Go To - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Avoid caffiene
  2. Keep your room cooler in temperature
  3. Turn off TV
  4. Create a sleep diary
  5. Set a daily routine
  6. Light snack at night
  7. Avoid naps after 3 pm
  8. Avoid Cigarettes
  9. Avoid naps longer than an hour
  10. Avoid nicotine
  11. Try your sleep diary again in 2 months
  12. 20 Minute Rule
  13. Only use your sleep diary for 2 weeks
  14. Don't try to go to bed unless you feel tired
  15. Nighttime ritual for the 15 minutes before bed
  16. Do some light exercise early in the day
  17. Do a relaxing stretch
  18. Have a glass of warm milk
  19. Do deep breathing exercises
  20. Keep your room dark
  21. Meditate before beed
  22. Take the TV out of your room
  23. Bed is for sleep!
  24. Keep your room quiet